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General Nutrition and Diet Facts

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Counting the fat

 

Counting the fat

The amount of fat you can eat will depend on the number of calories you consume. The number of calories you need depends on whether you are a woman or a man, a young active person or a sedentary middle- aged person, and so on. Generally speaking, men need more calories than women and young people more than older ones. Physical activity increases caloric needs.

Remember, the amount of fat in your diet includes both the fat added to food and the fat which exists naturally in food. By choosing wisely and counting the amount of fat in individual foods and ingredients you use in recipes, you can control the total amount of fat in your diet. To determine calorie equivalents for fat, figure 1 teaspoon of fat equals 5grams, and each gram of fat contains calories, so 1 teaspoon of fat contains 5 calories.

Read labels on products. Fat is often listed in grams. Notice particularly the fat content of dairy products and nuts. And beware of non-dairy) dairy products. They often contain high amounts of coconut or palm oil.

At the end of the day, add the total number of teaspoons of fat consumed. See how this compares with the number of teaspoons permitted for the number of calories you allow yourself.

Fat Content of Various Foods

Food Amount Total Fat in grams Total fat in teaspoons
    VEGETABLES          None     none
    FRUITS except:
    Olives
    Avocado
    
    5 small
    
    None
    4
    16
     None
    1
    3
    GRAIN PRODUCTS
    Pasta (no egg)
    Rice
        White
        Brown
     Breads, average
        White
        Whole wheat
        Raisin
    
    1 c.
    1 c.
    1 c.
    1 slice
    1 slice
    1 slice
    1 slice
    
    0.5
    0.2
    0.9
    0.6
    0.7
    0.7
    0.6
    
    -
    -
    -
    -
    -
    -
    -
    NUTS & SEEDS
    Cashews
    Walnuts
    Almonds
    Sunflower seeds
    Peanuts(dry-roasted)

    1oz = 14 large
    1 oz = 15 halves
    1 oz = 25
     c.
     c.

    13.1
    15.1
    16.2
    16.8
    17.6

    2.5
    3
    3
    3
    3
    LEGUMES     1 c.     Less than 1     -
    FISH, SHELLFISH,POULTRY,MEATS(cooked)
    White flesh fish
    Shell fish
    Salmon, pink
    Chicken,turkey,no skin,white
    Chicken,turkey,no skin,white
    Beef
    Salmon, Chinook
    Pork, lamb
     Ground beef, 25%fat

    3 oz.
    3 oz.
    3 oz.
    3 oz.
    3 oz.
    3 oz.
    3 oz.
    3 oz.
     3 oz.

    0-1
    0-1
    3.2
    4
    8.4
    8.5
    13.3
    12
    21.5

    -
    -
    
    1
    1
    1
    2-2/3
    2
    4
    EGGS
    White
    Yolk
    Whole egg

    1
    1
    1

    0.5
    5.5
    6

    -
    1
    1
    FATS & SPREADS
    Catsup, mustard
    Peanut butter
    Butter
    Oils-all

    1 Tbsp.
    1 Tbsp.
    1 Tbsp.
    1 Tbsp.

    < 1
    8
    14 
   14

    -
    1
    3
    3
    SNACKS
    Popcorn, plain
    Corn chips
    Popcorn, buttered
    Chocolate chip cookies
    Chocolate cupcake
    Chocolate bar
    Potato chips

    1
     c.
    1 c.
    2
    1
    1 oz.
    1 oz.

    <1
    6
    2
    4.4
    5
    10
    12.5

    -
    1
    
    1
    1
    2
    2
    FAST FOODS
     Pizza, cheese, mushroom
    Typical milkshake, chocolate
    French fries

    1 slice
    1
    1 serving

    4.4
    8.4
    14

    1
    1
    3



 

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